Ready to Say Goodbye to the Procrastinator Label for Good?
What would it be like if…
Instead of putting things off, you simply sat down and got them done—no more pushing tasks to “later.”
Suddenly, motivation isn’t something you have to chase—it just flows. Whether it’s tackling work tasks or even something like laundry, it no longer feels like a battle to get started.
Your focus sharpens, allowing you to work faster and more effectively, because you’re no longer distracted by endless TikTok scrolling or cat videos.
You’re finally making tangible progress on your personal and professional goals, with room in your calendar for the people and things that truly matter to you.
But right now, I’m guessing you’re…
- Feeling frustrated with where you are in life and your work.
- Battling perfectionism that’s putting a strain on your relationships.
- Trying every trick—calendar blocking, maybe even hypnosis—but those tasks still sit untouched.
- Overcome by deadlines that you keep pushing until you’ve no choice but to scramble.
- Constantly canceling plans, rest days, or fun activities just to deal with that dreaded to-do list.
- Stressed out by large tasks because, one, you don’t even know where to begin, and two, you don’t have time to finish.
- Fully aware that you procrastinate, but convinced you can still pull it off at the last minute.
Here’s the truth: society has conditioned you to think that procrastination is just a "laziness" issue.
The reality? It’s not.
Procrastination is actually a prolonged freeze response. That’s why it feels so impossible to simply power through the tasks you’ve been putting off.
Trying to “just do it” only leads to analysis paralysis, and before you know it, the deadline’s looming.
Then, in a rush, you push through, using every last bit of energy to get it done.
And you make it happen.
But by the time you finish, you’re already drained, only to find yourself stuck in the same cycle.
Get Unstuck in 3 Days!
Join my FREE 3-Day Challenge, where we’ll leverage AI to help you:
- Clarify your biggest goals
- Research and strategize with ease
- Create a custom action plan you’ll actually follow
Let’s Work Together
For deep transformation, 1:1 or group coaching will help you master execution, ditch procrastination, and build a life you love.
📅 Book a Free Consultation
Case Studies
Today Not Tomorrow Curriculum
The best part? You don’t need to worry about dusty courses collecting cobwebs. All you have to do is show up to our live masterclasses, and I’ll be there with you every week, offering continuous live support. If you need extra help, feel free to tune into our private podcast on the go or dive into bonus pre-recorded lessons to complement your learning experience.
Phase 1
Unlocking Your Mind's Potential
Here’s a truth you might not want to hear: your mind can be your biggest enemy. Tackling the “I’ll do it later” thoughts is step one in transforming your habits. You’ll learn how to identify the thoughts and emotions blocking your productivity and create a realistic approach to overcoming them. It’s time to stop letting your mind bully you into procrastination!
Phase 2
Mastering Your Emotions & Body Connection
We don’t avoid actions – we avoid uncomfortable feelings. In this phase, you’ll work through the emotions that keep you stuck, like fear of failure or feeling “not good enough.” By integrating somatic practices, you’ll calm your nervous system and learn emotional agility, helping you begin tasks with confidence and finish them on time without burning out.
Phase 3
Cultivating Unshakable Self-Worth
Say goodbye to “I should be doing this” and hello to “I want to do this!” In this phase, we’ll work on building up your self-love and confidence so you no longer seek external validation. With the right tools, you’ll find that pursuing meaningful work feels like a natural part of your life, not something you “should” do.
Phase 4
Uncovering and Conquering Your Fears
Fear is the number one thing that holds us back. The more we let the perfectionist voice run the show, the longer we wait to take action. In this phase, we’ll expose your fears and confront them head-on with my proven formula. This will help you regain control, boosting your self-confidence and making tasks feel less daunting, even when the fear creeps in.
Phase 5
Navigating Time & Stress Like a Pro
By now, you’ll have developed a strong understanding of your emotions and mental blocks. Now it’s time to learn how to approach tasks with a methodical, efficient mindset. This phase focuses on managing your time and stress levels with proven strategies so you can stay on top of your responsibilities without overwhelming yourself. We’ll also introduce burnout prevention techniques to help you stay energized and productive.
Phase 6
Unlocking the Science of Motivation & Goal Setting
Want to know what really boosts motivation? In this final phase, we’ll break down the science of motivation and how to approach your biggest goals. You’ll learn to set realistic expectations for yourself, take small consistent steps, and build momentum toward your dreams. With these proven techniques, you’ll accelerate your progress and keep your motivation high.
After completing Today Not Tomorrow, here’s what you’ll experience:
Imagine this:
You’re fully present during weekends because the weight of your to-do list isn’t hanging over you.
That promotion you’ve been dreaming of? It’s within reach because you finally crossed off that major project, and this time, it was on schedule.
No more constant stress about every little thing. You’ve embraced the reality that life comes with its ups and downs – and that’s completely okay.
Instead of feeling like you have to do everything perfectly, you celebrate every little win, every step forward, no matter how small.
You’ve gained crystal-clear clarity about where your life is headed. No more second-guessing or doubting your choices. You’ve got direction, and you’re taking action!
Meet Dr. Adrienne Little
Therapist. Coach. Productivity Strategist.
I wasn’t always the person who could execute big ideas with ease. In fact, I was a chronic procrastinator—full of potential but constantly battling the gap between what I knew I could achieve and what actually got done.
I’d plan for the perfect version of me—the one with unlimited capacity, discipline, and motivation. But the real me? She had executive dysfunction, energy fluctuations, and a life full of responsibilities. I needed a system that worked for who I actually am, not just who I wished I could be.
Full disclosure. I am no AI expert. But, I did start leveraging AI, personal development science, and solution-focused strategies to get things done in a way that felt sustainable and natural. No more all-or-nothing thinking. No more burnout. Just real, lasting progress.
Through this process, I transformed my own productivity—and then I started teaching others. I’ve helped countless clients turn potential into real, tangible success by showing them how to:
- Cut through mental clutter and clarify what actually matters
- Use AI to plan, research, and strategize with ease
- Develop a realistic action plan that works for the real you
- Execute consistently—without overwhelm, burnout, or guilt
Why AI? Because It Works for Your Brain, Not Against It.
Most productivity systems are built for people with perfect discipline, focus, and energy. AI changes the game by giving you an instant thinking partner—helping you organize your thoughts, break tasks into manageable steps, and make decisions faster and with less stress.
That’s why I created the Get Unstuck in 3 Days Challenge—a powerful, AI-enhanced experience designed to help you create a custom execution plan and start taking action immediately.
What’s Included?
Today not Tomorrow Curriculum – ($1,000 Value)
6 Live Monthly Masterclasses with Dr. Adrienne Little – ($1,000 Value)
6 Months of Weekly Group Accountability Calls – ($1,000 Value)
6 Months of Live Bi-weekly Group Coaching Calls with Dr. Adrienne Little – ($1,000 Value)
Private Podcast for Learning On-the-Go – ($500 Value)
Private Telegram Community for On-Demand Questions – ($500 Value)
Bonus: Career Roadmap – ($100 Value)
Bonus: TNT Toolbox, including Dr. Adrienne’s Procrastination Cheat Sheet – ($100 Value)
Watch this video to get a sneak peek inside Today not Tomorrow!
Ready to crush procrastination? Apply for TNT below!
Here’s how it works: I keep enrollment limited to ensure that everyone gets the personalized support they deserve. TNT is application-based, and we only accept those who are the right fit for the program.
Fill out the application form. If your application aligns with what we're looking for, I'll reach out within 2-3 business days via email.
Book your strategy session. If you receive an email confirming that you qualify, use the link provided to schedule a 45-minute strategy session.
Attend your strategy session. During the call, we’ll do an audit of your procrastination habits and craft a tailored plan to tackle them. If you’re ready to implement the plan, and I believe you'd be a great fit for TNT, I’ll walk you through how we can work together to achieve your goals.
Is Today Not Tomorrow for Me?
Let's make sure this is the right fit for you, shall we?
TNT is a perfect fit for you if…
You’re ready to think bigger and create a fulfilling life that aligns with your potential. This program will help you get on track, avoiding the most common mistakes that drain your time, money, and energy.
Procrastination has been holding you back for years, and you’re ready to put that habit behind you. You want to establish a solid routine, enjoy rest, and prioritize your best self.
You’re committed to spending at least 3-4 hours per month on the program to make meaningful change. Today Not Tomorrow is a life-changing journey, and your effort will pay off if you act on what you learn.
TNT may NOT be the right fit for you if…
You’re looking for an instant solution. Transformation doesn’t happen overnight, and that’s not what I teach. The habits you’ve built up over time can be broken, but it takes time and dedication. You’ll see immediate relief within the first few weeks, but remember, it’s a journey, not a sprint.
You expect a system to magically break the habit without any effort from your side. Today Not Tomorrow is a step-by-step process designed for lasting change. It only works if you take responsibility, stop making excuses, and put in the effort to act on the strategies provided.
Still unsure? Let’s clear up some of your common questions!
I’ve tried therapy, books, and other methods. What makes this different?
A lot of my clients come to me feeling like they’ve tried every solution under the sun. The issue is that traditional time management tips won’t work if you haven’t learned how to manage your mindset and emotions. Coaching with me is all about taking action, while therapy often helps uncover problems without giving a clear roadmap to solve them. Worst-case scenario, you stay stuck with procrastination and don’t try something new. But the best-case scenario? You end up with your very own success story, just like the clients who’ve walked this path before you.
What time are the monthly calls?
Our monthly masterclasses are held on the 2nd Thursday of each month at 11 am EST. The monthly coaching calls are scheduled for the 3rd Thursday of each month at 11 am EST. Don’t worry if you can’t attend live—recordings will be available in our private Slack community, where you can ask questions and interact with other members.
Additionally, we offer four weekly accountability calls at varying times to accommodate different schedules. You can choose one that fits you best:
- Mondays at 3 pm EST
- Tuesdays and Thursdays at 6 am EST
- Wednesdays at 11:30 am EST
If these times don’t work for you, just reach out! I’ll suggest a tool to help you stay on track and tackle your procrastination effectively.
How much time will this take?
On average, you can expect to dedicate about 1 to 1.5 hours per week during coaching call weeks, and 15 to 20 minutes during non-coaching call weeks for implementing tools and listening to mini-lessons. While it may feel like a time investment at first, this course will save you far more time in the long run—paying you back at least 10-fold by helping you break procrastination and boost productivity.
I'm having trouble deciding and worry that I'm being too impulsive. How can I work through this?
I understand that making decisions like this can be challenging. To help sort through it, try quieting the noise and tuning into your inner voice, as fear often clouds it. Take a moment to imagine what it would feel like to say yes—how does that sit with you? Does it feel aligned with your true intentions, or do you feel hesitation? If you’ve been contemplating leveling up in your career, now might be the perfect time to make the leap and invest in your growth. Trust your instincts and move forward with confidence.
Will this work for my current situation?
The strategies I teach are flexible and can be applied to anyone, regardless of location or career stage. I don’t follow a “one size fits all” approach. Instead, I introduce you to various tools and techniques, allowing you to pick what works best for you. My role isn’t to persuade you to join Today Not Tomorrow. It’s to ensure you have all the information needed to make an informed decision.
What is the format of the content in the program?
Today Not Tomorrow (TNT) is designed to accommodate various learning styles. Whether you prefer visual modules, audio-only content, live lessons, or transcripts, we have you covered.
TNT offers 3 main ways to learn:
- Live 90-minute masterclasses each month
- Live 60-minute coaching calls each month
- Concise, powerful modules in a course format available in the student portal
- Private podcast for learning on the go
Plus, all live lessons are recorded for your convenience, so you can revisit them anytime.
I procrastinate a lot. What if I procrastinate this course?
One of the reasons I created Today Not Tomorrow is to address procrastination head-on by offering a program that’s primarily live. The real transformation happens during the live sessions. While there is supplemental coursework, it’s designed as bite-sized micro lessons to keep you moving forward.
If you procrastinate on watching social media videos, it’s because the task brings up uncomfortable feelings. This course is different — it doesn’t overwhelm you; it helps reduce overwhelm. Instead of adding to your stress, it actually gives you more time by helping you manage your tasks better.
The key is that you’re committed to solving this problem, which will fuel your motivation to dive into the material. Plus, you’ll have the option to team up with an accountability partner, keeping you on track and ensuring progress throughout the program.
How many people will be on the coaching calls?
To ensure that every participant has the chance to receive personalized coaching, I intentionally cap enrollment and keep the group small. Since this is a brand new program, it’s hard to predict the exact number of attendees, but based on past experiences with similar programs, I anticipate around 20-45 participants per call.
If attendance exceeds 45 people, I’ll either cap enrollment or add more coaching calls to maintain the quality of support.
Rest assured, every participant who reaches out with a question outside of the calls will receive a personal response within 48 hours. If you prefer a more intimate group setting, you can explore my program Free to Create, which offers smaller group coaching.
Can I join this program in the future?
While I’d love for you to join when the timing is right for you, this is the lowest cost I’ll ever offer the program, and it includes the most bonuses I’ve ever provided.
The program is evergreen, which means you can enroll at a later time, but you’ll miss out on these special discounts and bonuses. Once the program reaches capacity, I’ll pause enrollment to keep the coaching calls small and personal.
If you’re ready to take action, now is the best time to enroll and secure your spot. Don’t wait for “someday”—take the step and get the support you need today!
Do I get to keep the video trainings forever?
I made a key change in this program by offering access for 6 months, and here’s why – I’ve noticed that when I’ve gone through programs myself, I’m more motivated to complete lessons if I know my access is limited.
The 6-month period gives you plenty of time to work through the material, even if life gets busy. Trust me, this approach helps you stay focused and committed!
What if I have ADHD?
If you have ADHD, this course is designed with you in mind. Over the years, I’ve worked with many clients with ADHD, and I’ve tailored strategies specifically for you. I’ve partnered with ADHD experts to create a lesson that directly addresses procrastination challenges related to ADHD, with actionable techniques to overcome them.
In addition to this, I offer tools and approaches that are especially effective for those with ADHD. The key to success in this program is learning how to manage both your mind and emotions, while equipping you with techniques that make it easier to get started and stay consistent, no matter what challenges you face.
How do the accountability calls work?
There are 4 calls you can pick from each week baed on what’s best for your schedule. You only need to pick one to attend each week to see increased productivity, but you’re welcome to come to as many as you’d like.
Everyone hops on at the start to share what they have been putting off. We all then go on mute and deep work on the task.
At the end, we’ll check in with you on how your progress went. Everyone finds they have much higher rates of focus and productivity since the calls introduce intentionality and someone holding you accountable at the end.
Since inner work takes time, these are a way for you to hit the ground running on things you’ve been putting off from the very start of the program. As well as a way for you to learn how to incorporate deep work into your schedule.
Still not sure if it's for you?
If you're on the fence and feel like a conversation would help, I’m here for you! Click here to DM me “TNT” on Instagram, and I’ll personally get back to you. Let’s chat and make sure this is the perfect fit for you! 🙂